Three train­ing tenets that turn on your burn with­out sac­ri­fic­ing in­ten­sity.

Muscle & Performance - - Burn - BY LEE BOYCE, CPT

t’s 5:30 p.m. and the gym is wide open — tread­mills gleam­ing, dumb­bells lined up neatly, plates stacked — all equip­ment is empty and clean, just wait­ing for you to be­gin your work­out. Sud­denly, you’re rudely awak­ened from your day­dream as a dude roars and drops his bar­bell at your feet and the girl hog­ging the in­cline bench re­lates her Tin­der hookup to her bestie via speak­er­phone. It’s never easy to craft a proper con­di­tion­ing cir­cuit in a crowded gym — that’s why you need a few break-in-case-of-emer­gency rou­tines like this one in your back pocket.

When it comes to fat loss and con­di­tion­ing, there are three things you should con­sider to re­ally bring on the burn. First, choose com­pound move­ments — ex­er­cises such as squats, lunges, wood­chop­pers, pull-ups. These moves work mul­ti­ple mus­cle groups and op­ti­mize the num­ber of calo­ries you burn per rep while also elim­i­nat­ing the need for ex­ces­sive ac­ces­sory move­ments. Sec­ond, shoot for higher rep ranges, go­ing for 10 to 15 per set rather than the stan­dard six to eight. This chal­lenges your mus­cu­lar en­durance, mak­ing the ac­tion more car­dio­vas­cu­lar and adding a layer of burn you don’t nor­mally get with a typ­i­cal hy­per­tro­phy sce­nario. Fi­nally, shorten your be­tween-set rest time to keep your heart rate el­e­vated and fur­ther in­ten­sify the el­e­ment of en­durance.

Use one or more of these three tenets when de­sign­ing your cir­cuit and you’ll cat­alyze fat loss like there’s no to­mor­row. You’ll also power through rush hour un­scathed by nar­row­ing the perime­ter of your work­out to one or two gym lo­ca­tions, max. Here's an ex­am­ple of a rou­tine that uses min­i­mal equip­ment and square footage while max­i­miz­ing phys­i­cal time as well as mus­cu­lar time-un­der­ten­sion. In 40 min­utes or less you should be drenched, trenched and outta there. 

Tar­get your back with the bar­bell bent-over row.

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